May 2, 2020

How to stay healthy during self-isolation

Due to the Covid-19 pandemic, many people are really frustrated with inability to go to the gym/exercise studio and keep up with their exercise routine. However, there are so many ways to stay healthy and active outside gym environment. Here are some free and fun exercise ideas that have been working for me:

  • Join an online Zoom class. For those who need that extra motivation and are used to exercising in a group, joining an online Zoom class would be very beneficial. You will have an instructor who would guide you in real time through a work out routine, wether its a high intensity circuit training or a yin yoga class. There are countless online classes offered by hundreds of personal instructors and they are mostly free or donation-based. I recently discovered this useful resource for all sorts of classes called https://lubbdubb.io They have online classes posted everyday and a large variety of styles and instructors from all over the United States. Another way of finding an online live class is following personal trainers and yoga instructors on Instagram who tend to do LIVE sessions through their account.
  • Morning walk/hike. One of the best things that grounds and connects us to the world is a morning walk or light jog. If you are like me who wake up early (with the sunrise), it is especially pleasant as you get a fresh cool air and gentle morning sun. Walking in the morning and listening to podcasts is one of my favorite things to do on weekends. I also enjoy lightly jogging on trail. There’s multiple benefits to these morning rituals such as stimulating blood flow and lymphatic system that stay stagnant through the night, regulating circadian rhythms by getting morning sunshine directly in your eyes, and of course, connecting to mother Earth. If you have a chance to do a barefoot walk on the beach or grass, that’s even better! Feet have so many nerve endings and stimulating feet in the morning will definitely wake you up better than your morning Jo 😉
  • Evening stretch/ rolling out at home. Even if you don’t have any equipment, I suggest you take 20-30min to stretch in the evening. After spending a day doing things, it’s very important to give your body some therapeutic time. There’s many ways of doing it. For instance, you can foam roll your muscles (back, thighs, glutes) or you can use theragun or other massage tools at your convenience. After rolling out/ massaging, address tight muscles with some long hold stretches (1-2 min holds). They could include forward folding, twisting, backhanding, hanging (if you have a pull up bar), and any other stretches that you know. Using 420 before stretching works amazing for me. Helps me relax and connect to my body so much better. Sometimes I just close my eyes and let my body move the way it wants to, and assume any positions that make me feel good. I call it stretching improvisation! You can literally come up with your own favorite stretch and you don’t need anybody telling you how to do it and what it’s called in sanskrit. Who cares, as long it does the job?!
  • Take a bike ride to a grocery store, pharmacy, or a nearby park. As long as you don’t need to do massive shopping and only need a few things, why don’t you use a bike instead of driving. Even short bike rides here and there will add to your daily movement routine and besides that, it’s more sustainable and easier to park! Make sure to wear a helmet and light at night to stay safe on the road!

I know that for many people the main problem when it comes to fitness is staying motivated. That’s why I would like to offer my coaching services online during this pandemic. We can set up a 30-min or 45 min sessions that won’t take much out of your day, but very importantly, they will ensure you are exercising the minimal amount and you are supervised by a skilled professional. Go ahead and leave your email if you are interested and I will give you your first session free of charge! I would really like to connect with you and help you stay active and healthy!

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